Catch A Lift CrossFIT
Sunday, Nov 10
Workout of the Day
Mobility is the key (Other / Text)
5 min stretch and 15 min stretching
Monday, Nov 11
Workout of the Day
Warm up #77 (Checkbox)
3 Rounds

100m row

5 cat walks

10 Plank shoulder taps

10 sumo air squats
Deficit Deadlift 5 x 5 (Load)
Deadlift for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

***Stand on bumper plates so that you are off the floor (25/35 lbs plate )
AGOQ 21.5 (Time)
For time:

12-9-6 reps of:

- Overhead squat
- Burpee box jump-over

#65/95. 20'., 24-in. box
HIP FLEX MOBILITY (Not Scored)
https://youtu.be/Z04ldN6WnRY
Tuesday, Nov 12
Workout of the Day
#Warm up 1 (Other / Text)
3 Rounds

1 min jump rope
10 goblet squats #20
.30 plank hold
EMOM 12 MIN CLEAN PULLS & HANG POWER CLEANS & HANG CLEANS (Other / Text)
EVERY MIN ON THE MIN FOR 12 MIN

1 CLEAN PULL
1 HANG POWER CLEAN
1 HANG CLEAN

@ 50%
OGAR (Rounds + Reps)
(As Many Rounds As Possible) AMRAP 14 mins of:

- Snatch, 3 reps (95/#135)
- Muscle-Up, 1 rep
- Wallball Shots, 12 reps (14/20#)
MOBILITY THIS (Other / Text)
6 ALT HAMSTRING STRETCH ( HOLD .15 SEC)

10 Hip Mobility

10. CAT COW

10 SPIDERMAN LUNGES

10 SQUAT WITH REACH
Wednesday, Nov 13
Workout of the Day
WARM UP 7 (Reps)
4 Turkish Get up #10
10 Lateral bounds
10 lunges
3 Caterpillar walks
Push Jerk 5x3 (Load)
Push Jerk for load:

#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

No more than 50% effort.
5 RNDS: Dumbbell front rack lunge & pull-ups (Time)
5 rounds for time of:

50-ft. dumbbell front-rack lunge
25 pull-ups

♀ 35-lb. DBs ♂ 50-lb. DBs
Move this hips mobility (Other / Text)
https://youtu.be/sOuKeVuej9E?t=222

Thank You To These Boxes For Hosting A CHC!

UPCOMING CHCs

Barker Corn Fest 5K

Village Park Barker, NY Saturday July 22, 2023 9:00 AM - 1:00 PM

Team Noorily (Staples High)

5 Willow Walk Rd Westport, CT 06880 Sunday July 23, 2023 7:30 AM - 1:00 PM